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Cashews vs Soy: Difference & Similarities

This article explains the key similarities and differences between cashews and soy, foods from the grains and legumes food groups. Read on to learn more about the cashews vs soy comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on March 7, 2023.

Although cashews and soy belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While cashews belong to the nuts and seeds group, soy belong to legumes food group.

That’s why we decided to create an in-depth article that compares cashews and soy, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how cashews and soy compare specifically.


Cashews (Anacardium occidentale) is a type of nut that is native to South America.

These nuts have a sweet and buttery flavor and are often used in a variety of dishes, including sweet and savory recipes.

Cashews are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate cashews into your diet. They can be eaten raw or roasted and are often used in dishes as a creamy and flavorful addition.

Cashews are a common ingredient in vegan and vegetarian dishes, as they can be used to create a creamy texture when blended or soaked.

They can also be ground into flour or used to make cashew butter.

Cashews are widely available and can be found in many forms, including whole, chopped, and ground into flour.

They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, cashews are a great choice.

They are delicious and nutritious and can be easily incorporated into many dishes.

Cashews is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin K.

It also contains a good amount of Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.


Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Cashews vs Soy Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing cashews vs soy.

This comparison will start by comparing the caloric value of cashews and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Energy553 kcal446 kcal
Carbs30.2 g30.2 g
Sugar5.91 g7.33 g
Fiber3.3 g9.3 g
Protein18.2 g36.5 g
Fat43.8 g19.9 g
Saturated Fat7.78 g2.88 g

Cashews vs Soy Calories

Comparing soy vs cashews for weight loss, soy are slightly lower in calories, with 446 calories per 100 grams, compared to 553 calories per 100 grams of cashews.

However, both cashews and soy can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Cashews vs Soy Protein

Legumes and most legume products, including cashews and soy, are important sources of plant-based protein.

Soy offer around 50% more protein than cashews.

Soy have 36.5 grams of protein per 100 grams, while cashews has 18.2 grams of protein per 100 grams.

Cashews vs Soy Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in cashews and soy.

Soy and cashews contain the same amount of total carbohydrates, 30.2 grams per 100 grams.

There’s less sugar in cashews than in soy, 19% precisely.

One handful of cashews (28 grams) contains 1.7 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in cashews and soy.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.6 grams of fiber per portion, soy are a better source of fiber than cashews which offer 0.9 grams per portion.

Cashews vs Soy Fats

Fats in cashews and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in cashews and soy:

  • Cashews: 43.8 grams per 100 grams
  • Soy: 19.9 per 100 grams

Speaking of saturated fats, soy are 63% lower in saturated fats.

Soy and cashews contain 2.9 grams and 7.8 grams of saturated fat per 100 grams, respectively.

Cashews vs Soy Vitamins Content

This section will discuss the vitamin content of cashews and soy.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Cashews has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin K.

However, soy have a higher amount of vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

Cashews and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins cashews and soy contain side by side, so you can easily compare them.

Vitamin A022 IU
Vitamin C0.5 mg6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.423 mg0.874 mg
Vitamin B2 (Riboflavin)0.058 mg0.87 mg
Vitamin B3 (Niacin)1.06 mg1.62 mg
Vitamin B5 (Pantothenic acid)0.864 mg0.793 mg
Vitamin B6 (Pyroxidine)0.417 mg0.377 mg
Vitamin B9 (Folate)25 µg375 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.9 mg0.85 mg
Vitamin K34.1 µg47 µg

Cashews vs Soy Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the cashews and soy comparison focuses on their mineral content.

Cashews is a better source of calcium, fluoride, iron, manganese, phosphorus, and potassium than soy.

On the other hand, soy are a higher amount of copper, magnesium, selenium, sodium, and zinc.

Check out the table below to learn how cashews and soy compare when it comes to mineral content.

Calcium37 mg277 mg
Copper2.2 mg1.66 mg
Fluoride02.2 µg
Iron6.68 mg15.7 mg
Magnesium292 mg280 mg
Manganese1.66 mg2.52 mg
Phosphorus593 mg704 mg
Potassium660 mg1800 mg
Selenium19.9 µg17.8 µg
Sodium12 mg2 mg
Zinc5.78 mg4.89 mg

The Final Word

Cashews and soy are highly nutritious and a great addition to a plant-based diet.

Both cashews and soy are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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